Why a Healthy Gut Is Important If You Have AMD, and What You Can Do To Support It.

Did you know your gut can affect your eyes? Yes, really! If you’re dealing with age-related macular degeneration (AMD), taking care of your gut could be a key part of protecting your vision. Let me explain why.

The Gut Microbiome

You might have heard about the gut microbiome—it’s the collection of tiny organisms (like bacteria, viruses, and fungi) living in your digestive system. Don’t worry, these aren’t the bad guys! A healthy microbiome works hard to keep you feeling your best, from supporting your digestion to boosting your overall health.

What Does the Gut Microbiome Do?

Your gut microbiome has a pretty impressive to-do list, including:

Breaking down food and helping your body absorb nutrients.
Producing short-chain fatty acids that keep your gut healthy and metabolism in balance.
Supporting your immune system and keeping harmful bugs in check.
Making vitamins like B12 and K.
Affecting your mood and mental health through the gut-brain connection.
Detoxifying harmful substances.

It even plays a role in energy balance and metabolism. In short, your microbiome is a busy little ecosystem!

What Is Dysbiosis?

Dysbiosis happens when your gut bacteria get out of balance—too many "bad" bugs and not enough "good" ones. This can throw a wrench in the smooth running of your body and has been linked to:

Digestive problems.
Chronic diseases .
Allergies and intolerances.
Mood disorders.
Autoimmune diseases.
Even Alzheimer’s and Parkinson’s.

What Causes Dysbiosis?

Several factors can tip your gut out of balance, such as:

A poor diet—think highly processed foods, too much sugar, and not enough fruit and veg.
Certain medications like antacids and antibiotics.
Chronic stress (a big one for many of us!).
Low stomach acid or digestive issues.
Even how you started life—C-section births and bottle feeding can influence the microbiome early on.

Why Is Gut Health Important for AMD?

Here’s the connection: Your gut health plays a big role in inflammation and immune system regulation, both of which are key factors in AMD.

When your gut is out of balance, it can lead to something called "leaky gut." This means the lining of your gut isn’t working as it should, allowing harmful substances (like toxins from bad bacteria) to slip into your bloodstream. This triggers your immune system to overreact, leading to chronic inflammation, which can worsen AMD.

On top of that, if you have fewer good bacteria, your body produces less of the helpful anti-inflammatory compounds that protect your health.

And here’s one more twist: your gut health and your mitochondria (the tiny energy producers in your cells) are linked. If your mitochondria aren’t working properly, your cells—including the ones in your eyes—don’t have the energy they need. Keeping your gut healthy can support your mitochondria, which is vital for protecting your vision.

How to Support a Healthy Microbiome

The good news? You can improve your gut health with a few simple changes. Here’s how:

Eat more fibre. Load up on veggies to feed your good bacteria.
Try fermented foods. Yoghurt, kefir, sauerkraut, kimchi, and kombucha are full of probiotics (the good bacteria).
Add prebiotic foods. Think onions, garlic, leeks, asparagus, and bananas—these are like fertiliser for good bacteria.
Get your polyphenols. These powerful plant compounds feed important bacteria and reduce inflammation. Find them in green tea, berries, pomegranates, cacao, and other colourful fruits and veggies.
Avoid processed foods and added sugars. They feed the bad bacteria, so it’s best to cut back.
Avoid unnecessary medications.
Watch your alcohol intake. Too much can damage your gut health.
Consider probiotics or prebiotic supplements. A good-quality supplement can help, but you can't make up for a poor diet and lifestyle completely!
Manage stress. Yoga, meditation, or even just some deep breathing exercises can help your gut by calming your body.

In Summary

Your gut health plays a surprisingly big role in your overall wellbeing—and your vision! By supporting a healthy microbiome, you can reduce inflammation, keep your immune system in check, and support your metabolic health to protect your eyes.

'Gut health' is the 'G' in my BRIGHT Framework - the holistic approach I use with my one to one nutrition clients. If you want to find out more you can download your free copy here.